wukkadb

Friday April 6th

Weight Training: Biceps/Triceps

Heavy standing barbell curl 3 sets x 7
Heavy one armed preacher dumbell curl 3 sets x 7,7,5
Heavy incline hammer curls 3 sets x 7

Heavy weighted seated bench dips 1 set x 10 with 2 45's on lap, 2 sets x 7 with 45,45,25 on lap
Heavy seated overhead tricep extensions 3 sets x 7,7,6
Heavy cable pushdowns 3 sets x 7,7,5

Wrist/Grip Machine 1 set x 20 with 45 then hold for 60 seconds

Muay Thai Kicking Pad Work

Outside leg kick from orthodox for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Outside leg kick from southpaw for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Inside leg kicks from orthodox for 2 minutes. 30 second break. Inside leg kick from southpaw for 2 minutes.

Muay Thai Pad Work

3 minutes of left, right, left, right, left kick, right kick. 30 second break. 3 minutes of left kick, right kick, (clinch) right knee, left knee.

Cardio

3 minutes on treadmill running at speed 7.5
One minute break
3 minutes of 20 pushups, 20 crunches, 20 jumping squats, heavy bag pull back and forth, heavy bag flip back and forth
One minute break
3 minutes on treadmill running at speed 7.5
One minute break
3 minutes of 20 pushups, 20 crunches, 20 jumping squats, heavy back pull back and forth, heavy bag flip back and forth

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